WORKOUTS FOR PREGNANCY

WORKOUTS FOR PREGNANCY

4 Seasons

A collection of pregnancy-safe and postpartum workouts on Le Sweat TV.

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WORKOUTS FOR PREGNANCY
  • 10m EASY UPPER BODY (BANDS)

    Episode 1

    Beginner-friendly arm workout using resistance bands. Quick mobility warm-up into six upper body bands exercises. Cool down stretch included.

    - Highlighted exercises: Tricep kick backs, bicep curls, rows
    - No jumping, beginner and pregnancy-friendly
    - No music

    Equipment needed: resistance bands...

  • 30m KILLER FULL BODY STRENGTH (DBs)

    Episode 2

    Challenging full body strength workout using dumbbells (5-10lbs). Bodyweight warm-up followed by two strength circuits. Ends with a bodyweight core finisher and a cool-down stretch.

    - Highlighted exercises: dumbbell swing, RDLs, standing cross body abs, tricep dips
    - Low-impact and no jumping
    - ...

  • 30m ESSENTIAL FULL BODY STRENGTH (DB/KBs)

    Episode 3

    Full-body strength workout using weights (10-25 lbs). Quick warm-up, one strength set completed 3x, and a plank series finisher.

    What to expect:
    - Isometric holds
    - Low-impact and pregnancy-friendly (modify core exercises)
    - No music

    Equipment needed: dumbbells or kettlebells

    Strength score: 3/5

  • 25m STRENGTHENING FULL BODY HIIT (DBs)

    Episode 4

    Full-body HIIT workout using dumbbells (10-15lbs). Quick warm-up followed by a fifteen-minute strength EMOM (every minute on the minute) set. Class ends with a bodyweight mat finisher.

    What to expect:
    - Highlighted exercises: DB Snatch, leg lowers, wall press (back exercise)
    - No jumping
    - Pregn...

  • 20m EMPOWERING FULL BODY STRENGTH (DBs)

    Episode 5

    Intermediate full-body strength workout using bodyweight and dumbbells (10-15 lbs). No jumping, beginner, and pregnancy-friendly (modify core exercises as needed). Great for runners and cyclists.

    Class set-up:
    - warm-up
    - (2) strength sets, including isometric holds
    - bodyweight core finisher

    ...

  • 30m KNEE STRENGTH 01

    Episode 6

    This no-jumping workout focuses on lower body strength, specifically strengthening the knees, hips, and glutes.

    What to expect:
    No-jumping and pregnancy-friendly
    Knee, booty, and hip strengthening exercises
    Includes music

    Equipment needed: yoga block, wall

    🔥 Burn score: 2.7/4

  • 10m LOW-IMPACT BODYWEIGHT STRENGTH

    Episode 7

    Full body strength workout using bodyweight only. Warm-up followed by two strength circuits.

    - Highlighted exercises: bird dog, squat, reverse lunge + SLDL combo
    - No jumping and pregnancy-friendly (modify core exercises)
    - No music

    Equipment needed: none

    Strength score: 2/5
    Level: Beginner-f...

  • 30m FULL BODY CARDIO BURN (DB/KBs)

    Episode 8

    A Le Sweat Fam favorite workout class! Total body cardio workout using dumbbells and kettlebells (15-35 lbs). Warm-up, dynamic warm-up, strength set, killer cardio finisher, and a cool-down stretch.

    - Highlighted exercises: reverse lunge + skip, kettlebell swings, 1/2 kneeling get-up, kick thru
    ...

  • 20m CHALLENGING CORE STRENGTH (DBs)

    Episode 9

    Beginner-friendly core strength workout using dumbbells (15 lbs). Warm-up followed by two circuits of exercises.

    - Highlighted exercises: elevated side plank, ground get-up, bird dog plank row
    - No jumping, beginner, and pregnancy friendly
    - No music

    Equipment needed: dumbbells, elevated surfac...

  • 20m LOW-IMPACT BODYWEIGHT TABATA

    Episode 10

    Low-impact, beginner-friendly Tabata HIIT using no equipment. Warm-up followed by four rounds of Tabata intervals using bodyweight exercises.

    - Highlighted exercises: step jacks, squat + kick, standing spider, curtsy lunge
    - Low-impact, beginner, and pregnancy-friendly
    - No music

    Equipment need...

  • 12m GET STRONGER ARMS (DBs)

    Episode 11

    Quick, beginner-friendly upper body strength workout using dumbbells (5-10 lbs). Warm-up and one strength circuit completed two times through.

    - Highlighted exercises: biceps curl, triceps extension, elevated push-up, bent-over row
    - Includes music

    Equipment needed: dumbbells

    Strength score: ...

  • 10m TONING BOOTY BAND WORKOUT

    Episode 12

    Booty and legs workout using resistance bands. Three sets of exercises with no repeats. Start and end with standing exercises, a middle circuit with mat exercises.

    - Highlighted exercises: leg extension, clamshells, sumo lean, reverse tabletop + pulse
    - Beginner and pregnancy-friendly (modified...

  • 15m UPPER BODY 04

    Episode 13

    A workout class focusing on the upper body with a sprinkle of core workouts throughout. Plus, a push-up variation we think you’ll love!

    What to expect:
    - Low-impact, no jumping
    - Upper body and core exercises
    - Pregnancy safe (modify core exercises)
    - Includes music

    Equipment: dumbbells

  • 15m ABS (NO PLANKS) 01

    Episode 14

    Planks are a tough exercise, and sometimes you just want to leave them out of the workout. Cue this class with abs, sans the planks.

    Equipment needed: none

    - Includes music

  • 35m EASE-BACK-IN FULL BODY STRENGTH (DBs)

    Episode 15

    Beginner-friendly, full-body strength workout using a box and dumbbells (10-15lbs). Five sets of exercises completed for two rounds each.

    - Highlighted exercises: box step-up, single-leg box get-up, dumbbell swing, squat+curl+press
    - Low-impact, beginner, and pregnancy friendly
    - Includes music
    ...

  • 25m LOW-IMPACT FULL BODY STRENGTH (DBs)

    Episode 16

    Ease back in to exercise with this low-impact, full-body strength workout using dumbbells (5-20lbs). Warm-up followed by three circuits of strengthening exercises.

    - Highlighted exercises: lift/chop, standing side crunch, lateral squat, sumo deadlift, elevated push-up
    - No jumping, beginner, an...

  • 10m STRENGTHENING HIP MOBILITY

    Episode 17

    Hip-focused mobility and stretch class will help you build the space and strength to deepen your squats.

    - Highlighted exercises: side-lying hip CARs, tempo squat, sumo lean

    Intensity score: 4/5
    Level: Beginner-friendly

  • 20m GENTLE LOWER BODY STRENGTH (BODYWEIGHT)

    Episode 18

    Beginner-friendly lower body workout using bodyweight and a box. Class structure: three circuits of knee strengthening exercises completed for two rounds each.

    - Highlighted exercises: step-up, straight leg lift, hip extensions (no squats or lunges!)
    - Low-impact, beginner, and pregnancy-friend...

  • 45m FULL BODY (HEAVY WEIGHTS) 03

    Episode 19

    A full-body fan favorite on LSTV. This is a solid workout from start to finish that will leave you feeling you like it was the right amount of everything.

    What to expect:
    - No jumping
    - Pregnancy safe (modify core exercises)
    - Booty and hamstrings
    - Squats, lunges, dumbbell swings
    - Includes m...

  • 25m STEP CARDIO 03

    Episode 20

    We're advancing a little in our Le Step routines! This class has some added steps that will challenge you. The main combo includes a cha-cha over the step.

    Equipment needed: step
    Don't have a step? Use a yoga mat or towel and le step on that!

  • 5m UPPER BODY ONLY 01

    Episode 21

    A quick straight forward arm workout to add before or after any workout or do on its own.

    EQUIPMENT NEEDED:
    - Dumbbells

  • 12m BEGINNER BODYWEIGHT ABS

    Episode 22

    This quick abs workout is a great resource for building core strength. An excellent resource for those who are new to working out, experiencing back pain while lifting, or for prenatal and postpartum moms.

  • 12m QUICKIE ARMS STRENGTH

    Episode 23

    Quick moving upper body strength workout using dumbbells (8-10 lbs). Warm-up followed by three strength circuits completed two times thru.

    - Highlighted exercises: biceps curl, triceps extension, push-up, back fly
    - Includes music

    Equipment needed: dumbbells

    Strength score: 3/5
    Level: Beginne...

  • 10m FULL BODY QUICKIE 01

    Episode 24

    What to expect: total body workout in 10 minutes plus 2-minute stretch (12 minutes total)

    - minimal jumping
    - squats, push-ups, jumping jacks -- all the greatest hits!
    - great for beginners or when you're just looking to move

    Equipment needed: chair and wall

    ==
    This workout is a part of our "T...